CrossFit Inventive – CrossFit

Warm-up (No Measure)

Green banded mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch

……………………………….

Strength:

Clean (10 mins to establish Full clean)

Power Clean (Death by Power clean 10 min cap)

Min 1 – 1 rep @60/40kg

Min 2 – 2 reps

Min 3 – 3 reps

Etc until failure

Capped at 10 mins, 10 rounds.

Metcon (AMRAP – Reps)

7 Min AMRAP:

Starting @6reps & increasing by 2 reps per round:

6 x Box jumps

6 x Thrusters 40/30kg

8 x Box jumps

8 x thrusters

10 x box jumps

10 x Thrusters

Etc

Rep counter:

6’s = 12

8’s= 30

10’s= 50

12’s= 74

14’s= 102